Weight Training Methods and Systems You Need to Know

Posted by Kang Ikal on Sunday, September 10, 2017

Weight Training Methods and Systems You Need to Know. One of the most popular forms of strength training with isotonic contractions is through the Weight Training program. Weight training is a systematic exercise in which the burden is only used as a tool to increase resistance to muscle contraction in order to achieve certain goals, such as to improve and maintain physical condition, health, strength or achievement in a particular sport.

Weight training methods and systems consist of:

1). The system set, that is doing some repetition of a form of exercise, followed by a break for a while, to then repeat the repetition as before.

Many experts claim that muscle strength development will be faster if athletes train as many as 3 sets with 8 - 12 MR (Maximum Reps) for each form of exercise. For muscle endurance can be done 20 - 25 MR (Maximum Reps), power 12 - 15 MR (Maximum Repetition). And should be done 3 times a week, so that in the days without exercise can be conditioned for recovery from fatigue.
Weight Training Methods and Systems You Need to Know
As an additional foundation, the results of Delorme and Watkins (Bowers and Fox, 1992) illustrate that the isotonic strength training program consists of 1 to 3 sets with a load of 2 to 10 MR (Maximum Repetition). And if the implementation of 6 sets with high MR (Maximum Repetition) load will take a lot of time.

In the training program prepared by Delorme and Watkins, the frequency of exercise 4 times / week is the maximum limit that can be tolerated. Furthermore the trainers have agreed, that 3 times / week exercise will increase strength without any chronic risk.

It should be emphasized that chronic fatigue caused by lack of rest is something to avoid. More clearly, a break here is not only needed per day but also between sets that one with the other set. If exercise frequency is concerned, significant strength achievement can be expected after 6 weeks, or longer than that.

2). Super set, the implementation of each form of exercise is continued with the form of exercise for antagonist muscles. The training program through this super set is very tiring. Because in addition to having to do the form of exercise the muscles of the front (diagonist) should also perform the form of exercise the muscles of the back of the body (antagonist).

3) Split routines, the implementation of which every form of training is divided in every day. For example today train the upper part of the body, and the next day train the lower body parts. This program is done, if the time to practice is very limited.

4) Multi poundage, Its implementation is that every form of practice begins by doing some reps with a heavy burden. Then, if there are signs of fatigue and can barely lift a heavy load (for example in 5th or 6th repetition), immediately one of his friends reduces the weight by taking off some loads. Then the athlete who is doing still keeps lifting weights without rest (until the number of reps is appropriate). If then there are signs of exhaustion again, his friend took off again the load being lifted, and so on (up to 20 reps).

5). Burn-Out, This exercise system is very heavy implementation, because in addition to emphasize the strength, also on muscle endurance, therefore the muscle must work up burned-out. And the sequence of exercise forms were alternated, ranging from upper limbs to lower limbs.

Implementation Burn-out system is as follows:
  • initially the weight of the load can only be raised once or 1 MR,
  • then the load is reduced until it can only be lifted 2 MR,
  • then the load is reduced again until only able to lift the load 3 MR is the maximum force,
  • and so on until the athlete is no longer able to lift the load because of exhaustion, which means that athlete's energy has burned out,
  • break between each set is 5 seconds, the time is just enough to remove the iron from the pole. In this method does not limit the number of repetition force. So, it is better to use weight training tool machine that weighs more easily to be reduced. This system also method is almost the same as multi-poundage system.
6). Pyramid system. The implementation of the pyramid system is the opposite of the burn out system. That is the load for the set 1 light, then on the next set the longer the heavier. And usually the number of sets in the pyramid system is limited to 5 sets. The break between sets is 3 - 5 minutes.

That's the article about weight training methods and systems. Hope can be useful for all readers. Do not forget to see other interesting articles on this website. Thanks.

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Sunday, September 10, 2017